Crossfit Intrepid Feb. Challenge

In 4 min, perform 2 lifts (Squat, Deadlift, Press, Pushpress/jerk) at a chosen weight for as many reps as possible.

- I chose the Deadlift and Pushpress.  Weights: 225# and 85# respectively.  Coach and I decided to go a little lighter and work on speed and technique and get ready for Olympic lifting tomorrow.
Ended up with 43 Deadlifts and 40 Pushpresses for a total of 13,075# moved in 4 minutes.

Out of the night that covers me,
Black as the pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate:
I am the captain of my soul.

William Henley 

Oly Lifting

Yesterday's Training
- At Crossfit Intrepid with coach Ruth and Aileen Wu (Bob Takano's athlete) - Thanks ladies!

Did some hang snatching - 4 sets of 3 @85,95,105x2
Snatch Balances 4 sets of 3 - same weights
Clean and Jerk 3., 4 sets @135,155,175x2
Squat - 225, 255x2
Press - 115x2, 125x2

Getting the hang of this, still needs lots of work.

Do you choose to ignore what you suck at? Or do put the ego away and become a better athlete?

Nik

Spring Break Olympic Lifting

Going to take a "ME" week during spring break and work on some olympic lifting at Crossfit Intrepid.  Awesome coaches there so if your in the El Segundo, CA area - head there!

Today's First day of Weightlifting with their team - excited to tackle some goats...haha.  

Strength Training + Elite

Yesterday's Training:
A1: Bench 195#x5; 0 rest
A2: Pullups (set 1: 5@40X1 tempo, set 2: 15 1/2 kip, set 3: 20 butterfly) rest 3 min x 3 sets
B: Squat - few sets of box squats, built to 225#, Back squat 245x5, 275x5. Immediately upon finishing last set AMRAP ring dips - 25

"It takes more than a T-Shirt to be Elite."  - Dan John
- Great article about what it takes to be elite

Plane ride back home
Today's training/learning with Coach Ruth of Crossfit Intrepid

You are only as good as your weakest link

Rowing, Heavy Deadlifting

Today's WOD

part 1:

A. Power Clean - 3 x 3 @ 80%; rest 2 min

155,165,175

B. Power Clean x 1/Split Jerk x 3 @ 80% x 3; rest 2 min

145x3

C. Clean and Jerk - 8 sets of tough doubles; incomplete rest - 90 sec

Did snatch 95,105,115,125x4,145 (ties my 1RM, pretty stoked I hit it twice)

D. Toes to Bar - 20 x 3; rest 2 min 

forgot

 

rest 6+ hours

 

part 2:

4 sets:

15 KBS - 2/1.5 pd

Row 200 m @ 95%

rest 5 min actively after each set of 15 KBS and row 200

1:14,1:22,1:19,1:36(issues with rower)

- first three sets were on airdyne to 20 cals, 30m away

+

4 sets:

15 Burpees

Row 200 m @ 95%

rest 5 min actively after each set of burpees and 200 m row

1:22,1:19,1:22,1:18

+

4 sets:

15 CTB chin ups

Row 200 m @ 95%

rest 5 min actively after each set of 15 chin ups and 200 m row

1:02,:59,1:01,1:18

(first 2 sets were 5 box jumps on 40"ish box, 3rd was 30 pushups+row, 4th was 5 box jumps+30 pushups+row)

Then at Crossfit AZO - built to 3RM deadlift PR

Built to 405# and shut 'er down.  Felt solid, was the number I wanted to hit

Beast Mode

So I've talked about being in "Beast Mode." But what is it exactly? We'll, beast mode is a state of mind; the mindset that I'm going to destroy whatever lays before me and I'm going to make it pay for thinking it can touch me.  That's beast mode.  Its a switch you flip ON when shit needs to get done.  Its a state of mind that says - You Fu#^$# with the wrong person today.  It's within you...just flip the switch

Beast Mode On

Tester 2/19

3 Rounds for time:
15DL @185#
15 ring dips
20 box jumps 24"
Time - 3:22
Everything unbroken except minor trip up on ring dips, totally lost "footing" haha.

Neural drive leads to anabolic drive as OPT says.  Change the environment the individual is in and the individual can be changed.  Something about the globo makes me go softer and being in the box makes me destroy it.  The mind is a beautiful thing...

Life is...

Fragile.  Yes, life is a delicate thing.  With the passing of my grandfather it made me realize something that's always been lingering.  Nothing truly lasts forever.  Sure, things endure, but forever has an end.  People close to you will pass on, your job may be eliminated, the list goes on.  It sounds sad...it is.  Life is fragile.  But it should be enjoyed.  With death, it puts life in perspective.  But the problem is this - are we truly living?  Do we cherish each moment of our day?  Do we stop and realize how amazing this place is?  The sky is blue, the clouds, the snow, the rain...all of it is truly wonderful.  Yet, how often do we just pass it up, move on with our day to day routine.  I said death puts our lives in perspective.  Its frail yet amazing. Cherish each moment, each person as if they may not be here tomorrow.  We only exist for a short time, make the most of it for you can't take anything with you.  So that's my challenge to you...go out and live, truly live!

This is how winners are made

When the world seems to kick you square in the teeth remember this:

And a very timely quote from the most amazing woman I know...

"Every day has the potential to be great! Trust, do not judge and do not think with your ego. Appreciate people for who they are. Live compassionately, inquisitively, and confidently. Experience life & do not try to control it, the situation or the people. Let it be. Enjoy this moment and remember just because one thing slips up doesn't mean its all bad. Take a deep breath & smile."

Once you agree upon the price you and your family must pay for success, it enables you to ignore the minor hurts, the opponent's pressure, and the temporary failures.
- Vince Lombardi


If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”
Bruce Lee

Grandpa Gene

Today my grandfather passed away after a short, but hard fought battle against cancer and a myriad of other problems.  May he rest in peace and in a better place.  I Love you Grandpa Gene, wish I could've been a better grandson to you...

AM:
Run 45 min at 60%max hr.  Not sure mileage but felt "fun" Reminded me of training for the marathon all over again...blah
Post wod fuel: 24g P/40g C (Sweet potato, .5 cup homemade apple sauce)

PM:
Snatch DL @135#
Drop Snatch w/ bar for technique
build to heavy snatch - 145# PR I guess, never tested

WOD:
12 min AMRAP
12 Wallballs
12 back extensions
12 DU
11 rounds.  Felt good to push.

Post WOD fuel:  40g P/50g C

Yesterday's training

part 1:

A. Split Jerk - 3 x 3 @ 80%; rest 90 sec

B. Split Jerk - 3 x 3 @ 90%; rest 3 min

C. Press @ 12X2; 3,2,3,2; rest 3 min

D1. 75 knees to elbows for time; rest 1 min

D2. 50 GHD sit ups for time; rest 1 min

rest 6+ hours

part 2:

4 touch and go heavy power clean

10 burpees AFAP

rest 4 min x 6-9 sets @ 100%

Part 1: 

A: Built to 155#x3

B: Did w/ part 2 @ 185#x3

C: 115x3,125x2,135x3,145#x2 (ties 1RM)

D1: around 3 minutes

D2: subbed 100 situps about 2 min

Part 2:

started with 135# @ 34".  Ended with 180# @ 34"

Clean - build heavy Hit 210# new PR

Tester 2/12

Tester WOD:
5 Muscle UPs
10 HSPU
15 C & J @155# (scaled to 135#)
25 WB (subbed 25 thrusters)
30 burpee pullups
35 cals on rower
time: 10:30.
Sleep was off last night but got after it the best I could today.  Jerks felt heavy and well, burpees in general are a huge pain in the ass.

Post WOD Fuel:
50g P/105g C (2 bananas, 1 sweet potato w/ 2 tsp honey, 1 apple)

Beast Mode...

ON!


Yesterday's WOD:
AM: 1 min 90%:1 min 50% airdyne x 15 sets.  
- Average Cals: 25, total cals 497 (pissed I didn't hit 500)
PM: Squat 245x5,255x3, 270x5 (hi bar, ass to ankles)
Muscle snatch @ 85# 3x3
Snatch Pulls @ 155# 3x3
For Time:
5 squat snatch @ 80#
20 DU
4 SS
20 DU
3 SS
20 DU
2
20 DU
1
Time: 3:50s ish.  Double unders have really been off lately.  need to work on 'em some more.  


Today's WOD
Beast mode was on!
AM: 
De load wendler: 
Deadlift @225#x3x5 off of 4" platform. 
Bench @ 135# 3x5


PM:
Clean - build to 200#.  PR by 10#


4 Muscle ups on minute for 6 min
build to tough 10 KB snatch/arm.  
10 PU on minute for 10 min
AMRAP DU in 40 sec, rest 2 min x 5


MU were ok, shoulder iffy for some reason.  
Built to 2pood x6/arm, hand was tearing so called it
Pullups good and easy
DU were a !@##$@ disaster.  ranged from 27-61.  Just Couldn't string them together.


+ OHS @135# x 10 reps


In honor of the Packers winning the Super Bowl (and the fact Lombardi is the man) we'll end fittingly with one of his quotes:


"I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious." - Vince Lombardi

OPT Tester

10 minute capacity test

4 min row - max calories
3 min max pullups
2 min max BW squat
1 min Push Press/Jerk

Score: 197 (82+70+30+15)
BW @ 170#, PP/Jrk @ 115#, not 135# as Rx'd due to that being 75% of max, not desired output

Overall, felt like I killed it today.  Surprised myself with pullups and squats. Thanks Coach Erin for pushing me through it!

Post WOD Fuel: 60g P/100g C

"Everyone has a talent.  What is rare is the courage to nurture it in solitude and to follow the talent to the dark places where it leads."

Erica Jong

Deadlifts and Paleo Mlik

WOD:
Warmup 5 min on Airdyne about 80 cals
Deadlift @325x5, 345x3, 365x7
B: Bench 3x3 rest 90 sec @ 165# (moderate effort)
C: Bench 3x3 rest 3 min @ 185#x2,190# (tough effort)
D: Muscle up into 5 ring dips x 5 sets, rest 1 min.  complete
"Cool Down" on airdyne 5 min, 106 cals

Nik

If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours.
- Henry David Thoreau

Blizzards are awesome!

Blizzard is now over!  Turned out to be a beautiful day...interesting thought there.

OPT WOD
8 sets:
4 heavy clean and jerk, touch and go
6 burpees
8 CTB chin ups

115#-155# C&J, ranged from 47 seconds to 59 seconds.
+
Got dragged into an AMRAP 20 min of 5 hang snatch @65#, 10 Box Jumps, 15 Chin ups (more chin ups...)
Didn't count rounds as didn't do it Rx'd.  Just worked the snatch and box jumps, chin ups ranged from jumping to single strict (hands were destroyed)

Post Wod fuel:
50g P/100g C


"Once you have determined what you want, you have made the most important decision of your life.  You have to know what you want in order to attain it."
- Douglas Lurtan

Snatches..

...I amuse myself

AM WOD:
Build to heavy 1 snatch
@ 115# from hang with metal plates
+
5 rounds for time of:
10 hang snatch @ 75#
10 box jumps 24"
10 WB (subbed thrusters)
15 Double Unders
Time: 8:16.  Snatch was a power of will and strength.  Ugliest form ever

PM:
5 min warmup on airdyne 102 cal
Press @ 115x5,120x3,130x6
5 sets of:
20 DU, rest 20 sec; 3 Wall walks rest 20 sec
Beat blizzard home

Post WOD fuel:
AM: 40g P/105g C
PM: 40g P/80g C

Nik

"If you want something, go get it.  Period."